Supine Twist Stretch
The Supine Twist Stretch is a relaxing stretching exercise that focuses on loosening up the lower back, spine and hips. This stretching exercise is ideal for reducing tension in the back and can help improve flexibility in the spine. It is particularly beneficial as part of an end-of-workout or daily routine for increased flexibility and relaxation.
How to do the Supine Twist Stretch correctly
Here's a step-by-step guide to performing the Supine Twist Stretch effectively:
- Lie on your back on a yoga mat with both legs extended.
- Pull the right knee up towards the chest and hold it with the left hand.
- Slowly lower the right knee over to the left side of the body while keeping the shoulders flat on the floor.
- Extend the right arm out to the side and gently look towards the right hand to deepen the stretch in the back.
- Hold the stretch for 20-30 seconds and repeat on the opposite side.
Typical Supine Twist Stretch mistakes
To get the full benefit of the stretch and avoid injuries, you should avoid the following typical mistakes:
- Shrug : Make sure both shoulders stay flat on the floor to get the best back stretch.
- Overstretching the back : The stretch must be comfortable. If you feel discomfort, adjust the position of the knee closer to the center.
- Entering the stretch too quickly : Enter the stretch slowly and avoid forcing the body too far to avoid strain.
Variations and adjustments for the Supine Twist Stretch
Depending on your flexibility and comfort, you can try different variations of the Supine Twist Stretch :
- Supported twist : Place a pillow under the bent knee if you have difficulty keeping the knee close to the floor for a gentler version.
- Double knee twist : Pull both knees up towards the chest and let them both fall to one side for a deeper rotation of the back.
Rehearsals and recommendations
Hold the stretch for 20-30 seconds on each side and repeat 2-3 times. The exercise can be performed daily or after training to relax the lower back and improve flexibility in the back.
Breathing during the exercise
Remember to breathe deeply during the entire stretch. Breathe in as you move into the stretch and slowly exhale to help the muscles relax and deepen the stretch.